5/3/1 - Possible training log
- Thread starter Charmless Man
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Charmless Man
Striker
luvulongtime
Striker
yep.loads of iron, no women.1 toilet. no aerobics apart from a bike that we hang our huge coats on
Charmless Man
Striker
yep.loads of iron, no women.1 toilet. no aerobics apart from a bike that we hang our huge coats on
Gerrin
D
Deleted member 26533
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Gerrin
Fancy a few sessions? Deadlifts of course. I'd ask Lewberry but would just be too much of a fanny on for us two to keep stripping the bar down to 2 plates for him
Lewberry pie
Striker
Charmless Man
Striker
Definitely. We'll sort something out nearer the time as I'm not even sure when I finish work for Christmas yet. I just know I plan on being in the North East between Christmas and new year.
Would be good to have a bench session actually!
Might go and meet Lewberry at the world famous Peterlee Leisure centre and watch him doing bicep curls all oiled up. We can then discuss the existence of God over a KFC!
Lewberry pie
Striker
Balls to that I talk enough about god as it is, let's just book a hotel and get some sleep.
D
Deleted member 26533
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Sounds good mate. I was actually considering buying a decent bar for when I'm back home, so if I do bring that along
Charmless Man
Striker
Last week of the cycle done. Some things I'm dead pleased with: pulled 200kg for a double for the first time. Squatted 172.5kg for the first time, and I felt like utter shit that day (hungover from work Christmas party).
My bench is still a cause for concern and something I'm going to get scrutinised very thoroughly. There's no way my lower body lifts can be progressing so well and my bench lagging so much without it being purely a form issue. It's not like I have any shoulder problems causing me discomfort.
I can seem to get rep records easily on it but when it comes to progressing on heavy singles I just can't do it.
I'm going to deload 50% intensity wise this week and do a bit more steady state cardio than I otherwise would. I had a nice bike ride the other day and thoroughly enjoyed it. I feel fit as a lop as well, surprisingly.
Re: that competition in Feb @Titus, would you recommend actually getting on a peaking programme or as it's my first meet and I'm not really going to challenge for a place, just keep going with 5/3/1 and see how I fare?
My bench is still a cause for concern and something I'm going to get scrutinised very thoroughly. There's no way my lower body lifts can be progressing so well and my bench lagging so much without it being purely a form issue. It's not like I have any shoulder problems causing me discomfort.
I can seem to get rep records easily on it but when it comes to progressing on heavy singles I just can't do it.
I'm going to deload 50% intensity wise this week and do a bit more steady state cardio than I otherwise would. I had a nice bike ride the other day and thoroughly enjoyed it. I feel fit as a lop as well, surprisingly.
Re: that competition in Feb @Titus, would you recommend actually getting on a peaking programme or as it's my first meet and I'm not really going to challenge for a place, just keep going with 5/3/1 and see how I fare?
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D
Deleted member 26533
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Keep with 5/3/1 and deload going in to it. Plenty of joker sets to get used to setting up and moving singles IMO.
Lewberry pie
Striker
My bench was 90kg.and I got so irritated I just benched 7 times a week working up to the heaviest singles I could, it went up to 120 within about 4 months, Since I stopped doing it my biggest bench in the year since has been 125, keep doing 531 but work up to a single every day around 95% of your max
I'm not entirely sure why I stopped but that last post has convinced me to do it again, I'll bench and squat 4 times a week with standard 531 added in.
What an absolute bellend I am for just realising.
Charmless Man
Striker
Cool. 5/3/1 is definitely something I can stick with for a while like. It doesn't get boring because of the changing rep ranges.
Getting sorted with a proper belt soon as well. Going to order a 10mm Schiek lever belt.
It's all just very confusing. I threw up a paused single at 100kg last night and it felt relatively easy. Like 80-85% effort. No sticking at any point. Move it up to 102.5kg and completely lose my back as I lower the weight to my chest
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Charmless Man
Striker
I'm now sick of this de-load week like. I feel like my need for it has been satiated after a few days.
Lewberry pie
Striker
Just add a bit volume and unleash your inner body builder, still easy but at least you'll feel you've done something.
Charmless Man
Striker
Looking forward to starting a new 5+ week but I think I'd best lay off it tonight. I must have slept funny last night because I've been having spasms in the middle of my back all day (middle as in length wise, between lower and upper).
I'll rest today and just do tonight's work tomorrow instead. Lots of foam rolling tonight I think.
I'll rest today and just do tonight's work tomorrow instead. Lots of foam rolling tonight I think.
Charmless Man
Striker
Thought I'd resurrect this:
The week's plan:
Predicted 1rm set as 110kg (bench), 220 (deads), 75 (OHP) and 185 (squats). Again, using 90% of those as the figures for my programme to really maximise jokers.
OHP
45 x 5
50 x 5
55 x 5+
60 x 1
65 x 1
70 x 1
55 AMRAP
Deads
130 x 5
150 x 5
170 x 5+
190 x 1
200 x 1
210 x 1
170 AMRAP
Bench
65 x 5
75 x 5
85 x 5+
95 x 1
100 x 1
105 x 1
85 AMRAP
Squat
110 x 5
125 x 5
145 x 5+
155 x 1
165 x 1
175 x 1
145 AMRAP
Will ramp up those jokers as the weeks progress in this cycle (this is a second cycle before a deload) and maybe have a run at 500lbs (226.5kg) deadlift by the end. Which would leave me just over 30kg away from my whole year's deadlift goal already.
Haven't included accessory work but I will squat and bench every training day with appropriate levels of intensity for how far they are from my main training session for those lifts. I'll only deadlift 2 out of 4 training days.
The week's plan:
Predicted 1rm set as 110kg (bench), 220 (deads), 75 (OHP) and 185 (squats). Again, using 90% of those as the figures for my programme to really maximise jokers.
OHP
45 x 5
50 x 5
55 x 5+
60 x 1
65 x 1
70 x 1
55 AMRAP
Deads
130 x 5
150 x 5
170 x 5+
190 x 1
200 x 1
210 x 1
170 AMRAP
Bench
65 x 5
75 x 5
85 x 5+
95 x 1
100 x 1
105 x 1
85 AMRAP
Squat
110 x 5
125 x 5
145 x 5+
155 x 1
165 x 1
175 x 1
145 AMRAP
Will ramp up those jokers as the weeks progress in this cycle (this is a second cycle before a deload) and maybe have a run at 500lbs (226.5kg) deadlift by the end. Which would leave me just over 30kg away from my whole year's deadlift goal already.
Haven't included accessory work but I will squat and bench every training day with appropriate levels of intensity for how far they are from my main training session for those lifts. I'll only deadlift 2 out of 4 training days.
Lewberry pie
Striker
Only 10 kg between us in our totals now, not including ohp.
Charmless Man
Striker
Well I've never squatted 185 or pulled 220. Just I theoretically should be able to.
Lewberry pie
Striker
What weight are you?
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